Thursday, February 18th

5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »

Thursday, December 17th

Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »

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Monday, November 22nd

Push Press/Push Jerk technique work – spend 10-15 minutes working on technique, 10/10/8/8/6/6 sets for quality. Conditioning: For time – 300m row, 15 power snatch 115/75, 250m row 12 power snatch, 200m row 9 power snatch, 150m row 6 power… Read more »

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Thursday, August 1st

Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect